Strength Training · Calisthenics
Deficit Push-Up
The deficit push-up uses raised handles to let your chest travel below your hands, training your chest, shoulders, and triceps through a deeper range than a floor push-up.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Place two matching push-up handles parallel to each other, slightly wider than shoulder-width apart.
- Grip the handles from a kneeling position.
- Extend your legs behind you into a plank with your shoulders over your hands.
- Lower your chest between the handles until it passes slightly below hand level.
- Press through the handles until your arms are straight.
Form cues
- Keep your elbows angled back.
- Exhale as you press.
- Keep your neck long.
Common mistakes
- Hips saggingTighten your stomach and glutes so your torso and legs move as one unit.
- Bouncing out of the bottomSlow the descent enough to reverse direction without a bounce.
- Shoulders shruggingKeep your shoulders away from your ears while allowing your shoulder blades to move naturally.
Safety
Forcing the extra depth can strain the front of your shoulders, especially as you fatigue. Handles that slide or tip can cause a sudden fall.
- Test the handles for sliding and tipping on a firm, nonslip surface before starting.
- Use only a pain-free depth; build the range gradually rather than chasing the floor.
- End the set while you can still press back up without losing body alignment.
If you have shoulder pain, instability, or a recent upper-body injury, use a shallower floor or incline push-up and seek advice from a physiotherapist before adding depth.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Push-Up Handles
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 1 min 30 sec
Start with fewer reps than you normally perform for floor push-ups.